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  1. #676
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Strong bench for a bad shoulder.

    Thanks man. I actually feel pretty good with regard to my strength considering the circumstances, just kinda depressed knowing how far I had come before that. But I've got time and hopefully I'm back on track.

    * backpost

    Monday (8/22/2016)


    Chest/Pushing/etc
    .


    Bench Press

    1. 135 x 8
    2. 155 x 8
    3. 185 x 5
    4. 205 x 5
    5. 235 x 5
    6. 235 x 4
    7. 235 x 4
    8. 225 x 5
    9. 225 x 6
    10. 205 x 7

    Dips

    1. BW x 10
    2. (BW+25) x 8
    3. (BW+25) x 5
    4. (BW+25) x 6
    5. (BW+25) x 5

    Skull Crusher (EZ Bar)

    1. 60 x 8
    2. 60 x 7
    3. 60 x 8
    4. 60 x 6
    5. 60 x 5

    Dumbbell Lateral Raise

    1. 20s x 14
    2. 25s x 14
    3. 25s x 14
    4. 25s x 14
    5. 25s x 12

    Dumbbell Rear Delt Fly

    1. 25s x 14
    2. 30s x 14
    3. 30s x 14
    4. 30s x 14
    5. 30s x 14


    So this is another chest session because this week I reversed my order. Looks like all I do is chest, but that's not the case. This is a backpost anyeay.

  2. #677
    M&S Elite Member OneGun's Avatar
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    Tuesday (8/23/2016)


    Upper Back/Pulling/etc.


    Chin Up

    1. BW x 5
    2. (BW+25) x 5
    3. (BW+25) x 5
    4. (BW+25) x 5
    5. (BW+25) x 5
    6. BW x 7

    Seated Cable Row

    1. 150 x 8
    2. 170 x 8
    3. 190 x 8
    4. 190 x 8
    5. 200 x 6
    6. 200 x 7

    Barbell Shrug

    1. 225 x 14
    2. 245 x 14
    3. 265 x 14
    4. 265 x 14
    5. 265 x 14
    6. 265 x 14
    7. 265 x 14

    EZ Bar Curl

    1. 60 x 8
    2. 60 x 8
    3. 60 x 5
    4. 60 x 5
    5. 60 x 4

    Dumbbell Hammer Curl

    1. 25s x 10 ea.
    2. 30s x 8 ea.
    3. 30s x 7 ea.
    4. 30s x 7 ea.
    5. 30s x 7 ea.


    Another good session with some progress and no pain/injury/etc. Feeling pretty good. Weight this morning was 188lbs. That's down about 12 lbs. since around Memorial Day. Going to probably keep cutting until I'm just a bit below 185 or even get to 180. At 180, I'd be really lean, so since it's the end of summer, I might just get to 185 then try to clean bulk for a while.

    I'm usually too dirty by nature to clean bulk, but I'm gonna give it another try.

  3. #678
    Time To Rebound! LayzieBone085's Avatar
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    Volume in here is SOLID gun.
    Team ScoobyPrep

  4. #679
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    Volume in here is SOLID gun.

    Yeah, took me a couple weeks to get my endurance back too. But I think it's a good volume level for me too. Thanks!


    Thursday (8/25/2016)


    Legs



    Box Squat (parallel box)


    1. 135 x 8
    2. 155 x 8
    3. 175 x 8
    4. 185 x 8
    5. 185 x 8
    6. 195 x 8
    7. 195 x 7

    Leg Press

    1. 180 x 10
    2. 230 x 8
    3. 270 x 8
    4. 320 x 8
    5. 340 x 8
    6. 340 x 7
    7. 340 x 7

    Calf Raise

    1. 340 x 14
    2. 340 x 12
    3. 340 x 12
    4. 340 x 12
    5. 340 x 12
    6. 340 x 12


    Got home a bit later than I wanted, so I skipped leg curls. < excuse


    I've only returned to even box squatting just 3 weeks ago. In addition to my shoulder issues, my lower back is sketchy too. Been okay so far, but definitely need to take it extra slow and keep weight low when squatting. It's just what I have to do now.

  5. #680
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    Good workout OneGun - some pretty good weights moved!

  6. #681
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by peterk View Post
    Good workout OneGun - some pretty good weights moved!

    Hey thanks Peter. Still on the road back, but feeling pretty good overall. Very glad muscle memory is a real thing!


    Saturday (8/27/2016)


    1/2 Day Upper Body


    Bench Press

    1. 135 x 8
    2. 155 x 8
    3. 185 x 5
    4. 205 x 5
    5. 245 x 3
    6. 245 x 3
    7. 245 x 3
    8. 225 x 5
    9. 205 x 6
    10. 205 x 5

    Wide Grip Pull Up

    1. BW x 6
    2. BW x 6
    3. BW x 6
    4. BW x 6
    5. BW x 5


    Just a little session on Saturday to help me get things going. Might keep doing a little day like this for the next few weeks/months... kinda like a 1/2 day... I guess that puts me on a 3.5 day split!

  7. #682
    Time To Rebound! LayzieBone085's Avatar
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    A little extra session sometimes goes a long way for lagging body parts
    Team ScoobyPrep

  8. #683
    M&S Elite Member OneGun's Avatar
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    Hello M&S.

    I still lift



    Wednesday 11/1/2017


    Upper Back, Pulling, etc.



    Pull Up

    1. BW x 5
    2. (BW + 10) x 5
    3. (BW + 25) x4
    4. (BW + 25) x 3
    5. (BW + 25) x 3
    6. (BW + 10) x 4
    7. BW x 5
    8. BW x 4

    Seated Row

    1. 150 x 8
    2. 170 x 8
    3. 170 x 8
    4. 170 x 8
    5. 170 x 8
    6. 170 x 8

    Barbell Shrug

    1. 225 x 12
    2. 245 x 12
    3. 245 x 12
    4. 245 x 10
    5. 245 x 10
    6. 245 x 10

    EZ Bar Curl

    1. 60 x 8
    2. 60 x 6
    3. 60 x 6
    4. 60 x 5
    5. 60 x 5

    Dumbbell Hammer Curl

    1. 30s x 8 ea.
    2. 35s x 6 ea.
    3. 35s x 6 ea.
    4. 35s x 6 ea.
    5. 25s x 6 ea.



    Hello old friends and new.

    Condensed history of last 2'ish years:

    Lots of changes for me in my life. Tried to keep consistent but faltered quite a bit. Now just getting my act back together.

    In the last year and a half my wife and I have become foster parents so at 36 years old, I'm now taking care of 2 babies!!! They're great and we love them, but you can imagine the dent that puts in my spare time. Luckily my home gym is beyond legit, elsewise I'd never be able to lift.

    In addition to that, I've been taking two courses per semester for the last year, finishing up my bachelors (finally). Still working full time with 10 hours of commuting per week to boot.

    Just now getting a few weeks of consistency under my belt. Short term goals are shedding a bit of fat while getting some of my strength numbers back up. Been doing some cardio a few times a week (5k runs) and trying to just make my lifestyle a fitness lifestyle again.

    So I've got a few weeks of consistency so just trying to use this momentum to get back on track long term. Would like to get my bench back north of 300 by this time next year while keeping BF% low. Hard, I know.

    Anyway, just wanted to pop in and say hi. Not sure how often I can be back, but figured I'd check in to let you guys know I'm still kicking!

  9. #684
    Time To Rebound! LayzieBone085's Avatar
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    2 kids, in school and juggling a job. Whats your current occupation?
    Incredible work ethic.
    Team ScoobyPrep

  10. #685
    M&S Elite Member OneGun's Avatar
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    Quote Originally Posted by LayzieBone085 View Post
    2 kids, in school and juggling a job. Whats your current occupation?
    Incredible work ethic.
    Hey LB, see you're still killing it... not surprised man, very impressive. I took a look in your journal and see nothing's changed... still cranking out huge numbers with unbelievable consistencey.

    But yeah, for me I've just now got back on track (I hope). I work for a major automotive manufacturer in southeast Michigan in their corporate headquarters. Basically I sit at a desk, read/make spreadsheets, and go to meetings. Automotive quality stuff.

    Luckily, my job doesn't require anything physical. Plus I can work from home now one day per week which has made a world of difference for me.

 

 

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